Food/ Gluten free/ Medicinal/ Recipe/ salad/ Snacks/ Uncategorized/ vegetarian

Fried Plantain and avocado salad

I’ve taken on a new project, consulting for a hotel in the Caribbean.  Its a beautiful, open plan place where you can totally relax and unwind.  The sun always shine, the gardens are full of colour and at night all you can hear is the sound of crickets and the sea.  The main restaurant is plantation style, so the sides are all open to the elements and this comes with its own environmental issues, salty sea breeze, humidity and flying birds.  All the food has to be covered, it has to be tasty and healthy, it has to be beautiful and on trend and it has to be possible to create through the islands food suppliers and the skill of the staff in the kitchen.  So suddenly, start putting all these things together creating a suitable menu requires some more thought than initially believed.

This week I have been trialling a new lunchtime salad menu.  I am really keen to use local ingredients where I can and plantain are available in quantity.  Plantain are the love child of sweet potato and bananas.  They literally absorb sunshine and get tastier.  They are high in starch so a good source of carbohydrates as well as containing more Vit A, Vit C & Potassium than bananas.

For this recipe its important to use ripe plantain, they should be at least 1/2 covered in black spots or even better 3/4.  A yellow/green plantain won’t work so well as the sugars are yet to develop and so when you fry them off you won’t get that delicious caramelisation.  If they are yet to ripen, put them in the sunshine and let them ripen naturally.  You will find in your local vegetable market ripe plantains, you’ve probably walked straight past them!  I have.  This salad is easy to make, tastes great, is a great alternative to a rice/pasta/ processed carbs salad.  You can literally taste the sunshine, even if you are in the rain drenched city!

Fried plantain and avocado salad

Print Recipe
Serves: 2 Cooking Time: 10 mins


  • 1 plantain (peeled and sliced into 1/2cm discs)
  • 1/2 avocado
  • 1 vine tomato
  • 5g chopped coriander
  • Juice of 1/2 lime
  • Extra virgin olive oil
  • Sea salt and pepper



Fry the plantain in coconut oil (or olive/rapeseed/avo) until brown on both sides, remove and drain on kitchen towel, season with sea salt.


Slice the tomato, scoop out the avocado.


Place the plantain on a large platter and scatter the tomato and avocado around, sprinkle with chopped coriander, drizzle with EVO oil and lime juice.


Season with pepper.

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